Warm Up
Row 20/15 Cals
Then, 2 Rounds of:
- Push Press x 5 + Push Jerk x 5 + Split Jerk x 5 (PVC or Barbell)
- DB Hang Snatch x 5 + SA OH Carry x 50 feet (L)
- DB Hang Snatch x 5 + SA OH Carry x 50 feet (R)
Workout of the Day
A. 3 Sets:
- Push Press x 3 – Rest 90 seconds
B. 3 Sets:
- Push Jerk x 2 – Rest 90 seconds
C. 3 Sets:
- Split Jerk x 1 – Rest 90 seconds
D. 3 Sets for Max Reps/Cals
Against a 4 minute clock:
- 2 minutes – Row for Cals
- 1 minute – Alt DB Snatch x max reps (50/35lbs)
- 1 minute – Wallball x max reps (20/14lbs to 10/9′ target)
Rest 4 minutes between.
